BUTT WINK 😉 HOW TO FIX, ELIMINATE, is it an issue at all with your body anatomy? - Insights from a Vegan Powerlifter Strength Training Beginner Women Guide

One of the common concerns you might hear about squatting is the dreaded “butt wink.” Instagram experts and countless gym coaches warn that butt wink is bad, that it will destroy your back, and that you absolutely must learn how to squat without it. But is butt wink that detrimental after all? Can butt wink be fixed, and if yes - how? Is it even something you should worry about?

What is Butt Wink and Why Does It Happen?

Let’s start by defining what butt wink actually is. Butt wink refers to the moment during a squat when your pelvis tucks under your body as you go deep. Imagine squatting down and just before reaching your maximum depth, your lower back rounds and your pelvis tilts posteriorly. That’s butt wink.

For example, when I stand with a very narrow stance and squat down, even without a barbell, you’ll notice my pelvis tucks under at the bottom of the squat. This is especially uncomfortable for me, particularly now with my belly. When I rise back up, my back straightens again.

This tuck or “wink” of the butt signals a change in the curvature of your lumbar spine, which some people worry could cause injury. But is it really that dangerous? The answer depends on several factors, including your anatomy, flexibility, and whether you experience any pain.

How to Fix Butt Wink: The Power of Feet Positioning

One of the first and simplest things you can do to reduce butt wink in your squat is to experiment with your feet positioning. Changing your stance width and toe angle can make a huge difference in how your pelvis behaves during the squat.

For instance, if I squat with my feet very close together, toes pointing forward, and knees pushing beyond the toes, I can squat to depth with minimal butt wink. However, this stance is uncomfortable for me, and especially with weight on my back, it’s not ideal.

As a trained athlete, I can safely demonstrate this, but for most people, this stance might not be comfortable or sustainable.

Next, I try standing with my feet slightly wider than shoulder-width and toes turned out about 30 degrees. This is a more natural stance for many people and often helps reduce butt wink. However, in my case, my knees don’t fully track my toes, and I still feel some discomfort in the knee when squatting with weight.

Because of my Slavic genetics and hip anatomy, I find that turning my toes out more and adjusting my stance width helps. Everyone’s hip sockets and joint structure are different, so you might be more comfortable squatting narrow or very wide depending on your genetics and body structure.

When I take an extremely wide stance, even with minimal weight, I still experience butt wink. This happens because my hips and ankles have limits in their range of motion. At the bottom of the squat, when I try to hit full depth, my pelvis tucks under because I have nowhere else to go.

Shoes and Elevation: Simple Tools to Combat Butt Wink

Aside from stance, another major factor influencing butt wink is ankle mobility. Limited ankle dorsiflexion often forces compensations higher up the kinetic chain, such as pelvic tuck.

If your ankles are stiff, instead of doing endless ankle stretches right away, you can try elevating your heels slightly. This is a quick and effective way to artificially increase your ankle range of motion and reduce butt wink during squats.

I use a small deadlift platform as a heel elevation, about an inch high, which is roughly the size of a small weight plate. Standing on this elevation helps me get deeper into the squat with less pelvic tuck.

If you don’t have specialized weightlifting shoes, you can simply place a small plate, piece of wood, or any solid object under your heels while squatting. Just make sure it’s stable and won’t slip.

Olympic weightlifting shoes are designed exactly for this purpose—they have a raised heel that improves ankle dorsiflexion and helps maintain a more upright torso during squats. Examples include shoes with a solid heel lift, which you might find in men’s locker rooms or specialty stores.

While shoes and heel elevation help immediately, I believe in long-term health and longevity in lifting. So, I also work on improving my ankle and hip mobility through targeted stretches and exercises.

Why Ankle Mobility is Crucial for Squat Form and Butt Wink

Mobility in the ankles is probably the number one reason I see butt wink in many lifters. Limited ankle dorsiflexion restricts how far your knees can travel forward in the squat, forcing your hips and pelvis to compensate by tucking under.

It frustrates me when gym “experts” or personal trainers with minimal training tell people to never squat below parallel because it’s “dangerous.” They often don’t recommend improving ankle mobility, which would solve the problem much more effectively.

Luckily, ankle stretches are easy to do at home and require no equipment. Here are a couple of my favorite ankle stretches:

• Kneeling ankle stretch: Get down on one knee with the foot you want to stretch flat on the floor. Try to bring your toes towards your shin while pushing your knee forward over your toes to feel a stretch in the front of your ankle. You can add body weight or place a light dumbbell on your knee for more intensity.
• Bench ankle stretch: Place your foot on a bench or elevated surface with your heel flat on the ground. Lean into the stretch by pushing your knee forward. Try to lift your toes upward to increase the stretch. Hold for 30-60 seconds and repeat 2-3 times.

One stretch I don’t recommend is the classic wall ankle stretch where you bend your toes and push your knee forward while your foot is flat against the wall. I find this doesn’t improve ankle dorsiflexion effectively because it bends the toes and shifts the stretch to the calf rather than the ankle joint.

Glute Stretches to Support Hip Mobility and Reduce Butt Wink

Butt wink is also influenced by hip mobility, especially the flexibility and control of your glute muscles. Tight or restricted glutes can limit your squat depth and cause compensations.

One of my favorite, easy glute stretches anyone can do is the seated figure-four stretch:

• Sit on a bench or chair with your back straight and pelvis neutral (not overly arched or tucked).
• Place one heel on the opposite knee, creating a figure-four shape with your legs.
• Gently pull the knee of the leg with the heel up towards the opposite shoulder while exhaling to deepen the stretch.
• Alternatively, push the knee away from your body to stretch a different part of the glute.
• You can add a light dumbbell on the elevated knee to use gravity for a deeper stretch.
• Hold each variation for 30-60 seconds and repeat 2-3 times per side.

This stretch is a great alternative to the pigeon pose, which can be risky if you have knee issues like me. If you do try pigeon pose, always use a bolster or cushion under your hip for support to avoid knee injury.

You can also do this glute stretch lying on the floor with your leg against a wall, which is perfect for after workouts when you’re tired but still want to maintain flexibility.

Another effective stretch is the downward dog pose from yoga, adapted for powerlifting:

• Place your hands shoulder-width apart on the floor and lift your hips towards the ceiling, forming an inverted V shape.
• Keep your feet slightly wider than hip-width and toes pointing slightly outward or parallel.
• Relax your shoulders and gently pump your heels toward the floor.
• Lift one leg at a time to stretch each glute individually, or rock your hips side to side for a combined stretch.

Understanding Your Body Anatomy and Genetics

It’s important to recognize that your body anatomy and genetics play a big role in how you squat and whether you experience butt wink. Some people have hip sockets that allow deep squats with almost no pelvic tuck, while others have deeper or differently angled sockets that limit their range.

For example, my hips are naturally very flexible, and I have great ankle mobility, which allows me to squat deep with minimal butt wink. My knees travel well beyond my toes, and I’m comfortable in a narrow squat stance.

However, not everyone is so lucky. Your hip anatomy might limit how deep you can squat without your pelvis tucking under. This is not necessarily bad or dangerous as long as you have no pain and your technique is controlled.

Is Butt Wink Actually Bad for You?

This is the million-dollar question. Should you be terrified of butt wink? The truth is, most people have some degree of butt wink because of everyday habits like sitting for long hours at work or in the car. These habits reduce flexibility and mobility in the hips and ankles.

As long as you don’t experience pain in your back, glutes, or down your leg (no shooting or sharp pain), and your butt wink isn’t severe or uncontrolled, you’re probably fine. Severe butt wink, where the pelvis curls under violently from the start of the squat, might be a red flag, but that’s rare.

Even if you have some butt wink, it doesn’t mean you’re injuring yourself. The key is to squat within your comfortable range and work on improving mobility gradually.

Why You Should Work on Mobility Anyway

Even if butt wink isn’t causing you pain or injury, working on your ankle and hip mobility has many benefits:

• Improves squat depth and technique
• Helps develop a stronger, bigger glute that supports your spine and body better
• Enhances overall movement quality and reduces injury risk in other activities
• Improves your ability to pick up things from the ground safely in everyday life

Good ankle mobility is especially important not just for squatting heavy weights, but for real-life movements like lifting furniture or bending down safely.

Debunking the “Knees Over Toes” Myth

Another common myth is that your knees should never go over your toes during a squat because it supposedly damages your knees. This is simply not true and is often perpetuated by people who don’t understand biomechanics.

For people with longer tibias (like me), it’s actually necessary for the knees to travel past the toes to achieve proper depth and maintain balance. Trying to keep your knees behind your toes will force you to fold forward excessively, losing stability and strength.

Squatting with knees over toes is natural and safe when done with proper control and technique. I can’t stress enough: don’t listen to fearmongers telling you otherwise.

Finding Your Efficient Squat Position

Ultimately, the best squat position is the one that feels efficient, comfortable, and safe for your unique body. Experiment with stance width, toe angle, heel elevation, and mobility work to find what works for you.

If you want to dive deeper, I recommend watching my other videos where I break down squat technique and common mistakes. These resources will help you refine your form and lift with confidence.

Summary: Key Takeaways on Butt Wink and Squatting

• Playing with feet positioning (stance width and toe angle) is a great starting point.
• Using heel elevation or weightlifting shoes can improve ankle mobility and reduce butt wink immediately.
• Improving ankle and hip mobility through targeted stretches will help your squat depth overtime
• Most people have some degree of butt wink due to lifestyle working at a desk + driving long hours
• Some people will never be able to get to depth without butt wink due to their hip and anatomy which is usually not a problem.
• Find the squat position that works best for your body and avoid fear-based restrictions.

Remember, squatting is a complex movement influenced by your unique anatomy and lifestyle. Take time to learn your body, work on mobility, and squat smart to build strength safely.